Lately the news has been filled with stories about trans fat or trans fatty acids and the need to limit our intake of this type of fat to maintain good cardiovascular health. Baptist Online talked to Baptist Memorial Health Care registered dietician Amanda Williams, to get the low-down on trans fat.

  In simple terms trans fatty acids are just a man-made saturated fat. Trans fat is formed when manufacturers turn liquid oils into solid fats in order to increase shelf life and maintain flavor. Foods containing trans fat include some margarine, crackers, candies, baked goods, cookies, snack foods, fried foods, salad dressings, and many processed foods. Small amounts of trans fats can be found in dairy products, beef, and lamb. 

  Along with saturated fats, scientific studies confirm a relationship between trans fats and an increased risk of coronary heart disease. Trans fats, also called hydrogenated fats, tend to raise total blood cholesterol levels, raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol.

  No. Fat provides us energy and is needed for the absorption of vitamins A, D, E, and K, and carotenoids. There are three types of fat that occurs naturally, monounsaturated fat, polyunsaturated fat and saturated fat. Unsaturated fats tend to lower total blood cholesterol. This type of fat is found in olives, olive oil, avocado, canola oil, vegetable oil and nuts. Saturated fats tend to raise total blood cholesterol, as well as raise LDL ("bad") cholesterol and are primarily found in animal products, such as beef and pork, poultry skin, butter, whole milk and cheese. 

  Trans fats are getting more media coverage as a result of studies showing the impact that these fats have on cardiovascular disease.

  We don't know how much is too much. Research is currently underway to determine this. The main goal to prevent heart disease is to limit saturated fat, trans fat and cholesterol. You can limit your intake of trans fats by using tub or liquid margarine rather than the stick form. French fries, donuts, cookies and crackers are examples of foods high in trans fatty acids. Also, always limit your intake of processed foods made with hydrogenated or partially-hydrogenated fats.

  You have to read the ingredient list of foods and limit or avoid those which list hydrogenated or partially hydrogenated fats. 

  Be informed of what foods tend to be high in trans fats and avoid these foods. You can always ask the manager of the restaurant what type of fat is being used to prepare your order. 

  Labels provide us with valuable information. Reading labels allows you to choose healthier foods. The American Heart Association recommends limiting saturated fat to less than 10 percent of total calories, while total fat intake should be less than 30 percent of total calories. On July 9, 2003, the Food and Drug Administration issued a regulation requiring manufacturers to list trans fatty acids on the Nutrition Facts panel of foods and some dietary supplements. Food manufacturers have until January 1, 2006, to do so. The FDA estimates that by three years after that date, trans fat labeling will have prevented from 660 to 1,200 cases of coronary heart disease and 250 to 500 deaths each year.